How to Do
The heavy sailing should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the heavy sailing.
Beginning
Hold your upper arms against your body, clench your fists, and raise your lower arms up and down from a fully extended position to as tightly bent an elbow as possible in a standing position with your legs shoulder-width apart.
Movement
1. Lean forward from the waist, keeping your back flat. Bring your arms tight to your sides and bend your elbows so your lower arms are tight against your upper arms. Tighten your arm muscles, extend your lower arms back, then forward again to closed elbow position.
2. Repeat. Try this with small weights in your hands too.
3. Squeeze a tennis ball in each hand repetitively.
4. Using small weights or soup cans, extend your arms and roll your wrists.
ACSM Recommendations
The Centers for Disease Control and Prevention, and the American College of Sports Medicine advocates that you take part in a combined 30 minutes of moderate to intense aerobic or anaerobic activity most days out of the week.
What does that mean for you?
Based on the intensity and your typical hour-long strength training and cardio program, that usually works out at three to five sessions each week.
